09.02.16

Skill:5 Rounds not timed-rest in between complex as much as needed 4 Deadlifts + 3 Hang power cleans + 2 S2OH

WOD: 8 x 40' sled push 2-3 plates added to sled

09.01.16

  Primer: Banded hip flexor stretch x :45 each side Supermans or GHR x 10-12 reps Deep squat progression x 3 reps Thoracic rotation x 5 reps each side https://www.youtube.com/watch?v=GAT73xiPy4Y&index=30&list

WOD: 5:00 AMRAP 3:00 rest 200m run- fence and back 10 skaters L+R=1

5:00 AMRAP 3:00 rest 200m run 10 thrusters 95/65

5:00 AMRAP 3:00 rest 15 cal row 10 KBswings 72/53

08.31.16

Primer:2 Rounds not timed 15 KB swings 200m run 10 Single leg RDL with KB 200m run 5 Push press with bar :30 plank hold

WOD: CrossFit Total 1 RM Back Squat Deadlift Strict Press

08.30.16

Primer:6:00 EMOM min1: hollow hold max effort

min2: straight leg ring muscle up transition drill or ring dips x 8-10 reps min3: ring muscle up banded drill or kipping swings on pull up bar x 6 reps

7:00 EMOM 5 reps of unbroken gymnastics movement- athletes choice

WOD: 25-20-15 reps box jumps 24/20 goblet squats with KB 52/35 ball slams 30/20- 40/30 for RX+

08.29.16

Skill: Front squat and squat cleans EMOM every 2:00 for 14:00 1 x clean pull 1x hang squat clean 1x squat clean 1 x front squat build load- start at 55-60% 1 RM Clean

WOD: 4 RFT 15 UB Wall balls 20/14 10 TTB or hanging knee raises :30 rest

08.27.16 Team Flipping WOD

WOD: 2 RFTTeams of 4- working in partners as a waterfall relay- AA goes first. BB will start once AA has completed their partner DLs one person of the pair must flip water bottle so that it lands on the bottom. Then they can begin the wod

40 partner deadlifts 315/255 30 partner pull ups-one person does a pull up the other hangs on bar other person of the pair must flip water bottle before beginning second part of wod 20 MB cleans 20/14- synchronized 10 shuttle runs total- one person runs while the other holds a sandbag

08.26.16

Skill: Back Squat 5 reps @ 55% with a :02 pause on each 4 reps @65% 3 reps @75% 2 reps @85% 3 sets of 1 rep @90+%

WOD: 12:00 AMRAP 55 Dus or x 3 singles 7 Snatch 135/95 or 95/65 or scaled 75/55 3 Muscle ups or 6 strict pull ups